tag:blogger.com,1999:blog-86307184023204871662018-02-14T23:57:33.510+01:00Tue Lassen - OrienteeringTue Lassennoreply@blogger.comBlogger206125tag:blogger.com,1999:blog-8630718402320487166.post-29623753676369501472017-06-29T17:36:00.000+02:002017-06-29T17:36:29.201+02:00Week 1 - Showtime!<b>The last update from this physical trainingproject towards WOC 2017 and probably last update on this blog at all.</b><br /><br />Week 1 (and the first part of week 0) has been a tapering-period consisting of high-intensity training every second day and easy recovery session in between. This period is always a bit weird because I'm training less than normal, and the respons from my body is often to feel more tired than usual. This time has been no exception, and I have had several days where I have felt tired, unmotivated and even frustrated. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://2.bp.blogspot.com/-zNDyYofK1VI/WVUPw_HtHUI/AAAAAAAAA68/kpBAvdi2DCYgVwFzBBYCPhsDJv3ukWirwCLcBGAs/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="633" data-original-width="1600" height="126" src="https://2.bp.blogspot.com/-zNDyYofK1VI/WVUPw_HtHUI/AAAAAAAAA68/kpBAvdi2DCYgVwFzBBYCPhsDJv3ukWirwCLcBGAs/s320/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B1.png" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">But it has been going according to the plan, and after arrival in Estonia on Tuesday it has been feeling better and better. And even though the feeling may not be good the next days, it doesn't matter, because I know that the preparations have been going better than ever, and that I am exactly where I'm supposed to be the day before it all starts.&nbsp;</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">I have tried to summarize some trainingdata from the last 8 months of training, and compare it to earlier years. In conclusion I have been training more than ever, and it has more or less been more running compared to earlier years (&gt;1½ hours/week / &gt;15-20 km/week). To analyze the intensity-distribution can be a bit difficult, as I have changed my way of classifying my intensity-zones 2-3 times the last years. I don't think I have trained less with high intensity, but still the conclusion must be that extra amount of running this year has mostly been with low intensity. More importantly I have almost avoided sickness and injuries the last 8 months (only some days of sickness in March) and I think this is the first time it has happened.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-htkkTs8yuM8/WVUPxMMY3DI/AAAAAAAAA7A/iRpeNSeOF2I15oP9N7iLT4BMXIPgG6WfwCLcBGAs/s1600/Tr%25C3%25A6ningsstatistik%2B2017-nov-jun.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="197" data-original-width="1165" height="54" src="https://1.bp.blogspot.com/-htkkTs8yuM8/WVUPxMMY3DI/AAAAAAAAA7A/iRpeNSeOF2I15oP9N7iLT4BMXIPgG6WfwCLcBGAs/s320/Tr%25C3%25A6ningsstatistik%2B2017-nov-jun.png" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">In conclusion this trainingproject combined with (almost) weekly updates on the blog have been going well and hopefully you have enjoyed to follow it.&nbsp;</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Tomorrow WOC starts with the sprint-qualification, and hopefully I will also be running the sprint-final on Saturday. Sunday it's time for the Sprint-relay and we will do everything we can to fight for the medals and victory. Monday will be a needed rest-day before I will also run the longdistance on Tuesday, and the relay on Friday.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">My/our goals are to be top 6 at the sprint, top 3 at the sprint-relay, top 10 at the longdistance and top 6 at the relay. Ambitious, but realistic goals if I do well.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="" style="clear: both; text-align: left;">This will be my 11th WOC in a row, and I'm looking forward to give everything I have, because I don't know if there will be a 12th... Much more important things than sports are happening in the end of August (or maybe earlier or later...), which will be a life-changer for me/us. I hope that I have motivation to keep training and competing for more WOCs and honestly, I don't think I can put away elite-orienteering for good yet. But we will see...&nbsp;</div><div class="" style="clear: both; text-align: left;"><br /></div><div class="" style="clear: both; text-align: left;">However, I don't think I will have time or energy to update this blog much in the future, at least not to this extent.&nbsp;</div><div class="" style="clear: both; text-align: left;"><br /></div><div class="" style="clear: both; text-align: left;">So for now, thank you for reading, and let the games begin!&nbsp;</div><div class="" style="clear: both; text-align: left;"><br /></div><div class="" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://3.bp.blogspot.com/-zZA3Z-iJjRc/WVUQ0B1beFI/AAAAAAAAA7M/1IKacNHyk0Ih9yH64YdRRLw17FlzT3Z-ACLcBGAs/s1600/19578489_10155076139075376_1918161706_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="576" height="320" src="https://3.bp.blogspot.com/-zZA3Z-iJjRc/WVUQ0B1beFI/AAAAAAAAA7M/1IKacNHyk0Ih9yH64YdRRLw17FlzT3Z-ACLcBGAs/s320/19578489_10155076139075376_1918161706_n.jpg" width="240" /></a></div>Tue Lassennoreply@blogger.com1tag:blogger.com,1999:blog-8630718402320487166.post-57571171078455527262017-06-23T11:49:00.000+02:002017-06-23T11:53:00.086+02:00Week 9-2 - Final preparations<div class="separator" style="clear: both; text-align: center;"></div><div style="text-align: left;">Here comes the second last training-update before WOC, which covers a long and very important period of training and competitions. I have been busy with a lot of travelling the last months, and haven't had time or big motivation to update more frequently.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Overall I will say that I'm very satisfied with the way training has been going the last 8 weeks, no sickness or injuries, and almost sticked to the plans. I don't think that have happened before. I have done some good competitions, but I also know that I will be on a higher level in one week when WOC starts.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Next week I will make the last update with the last week of training and a summary of the last 30 weeks training-project towards WOC.</div><a href="https://2.bp.blogspot.com/-8ksMDQJEOHE/WUzgJuq-3iI/AAAAAAAAA6g/8vWV-CN-dtMCaIuWJ6VBThprO_6_wG8uACLcBGAs/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B9.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: right;"><br /></a><a href="https://2.bp.blogspot.com/-8ksMDQJEOHE/WUzgJuq-3iI/AAAAAAAAA6g/8vWV-CN-dtMCaIuWJ6VBThprO_6_wG8uACLcBGAs/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B9.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: right;"></a><div class="separator" style="clear: both; text-align: center;"><a href="https://2.bp.blogspot.com/-8ksMDQJEOHE/WUzgJuq-3iI/AAAAAAAAA6g/8vWV-CN-dtMCaIuWJ6VBThprO_6_wG8uACLcBGAs/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B9.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: right;"></a><a href="https://2.bp.blogspot.com/-8ksMDQJEOHE/WUzgJuq-3iI/AAAAAAAAA6g/8vWV-CN-dtMCaIuWJ6VBThprO_6_wG8uACLcBGAs/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B9.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="609" data-original-width="1600" height="150" src="https://2.bp.blogspot.com/-8ksMDQJEOHE/WUzgJuq-3iI/AAAAAAAAA6g/8vWV-CN-dtMCaIuWJ6VBThprO_6_wG8uACLcBGAs/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B9.png" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><a href="https://2.bp.blogspot.com/-iDkbq9uCCJc/WUzgJid0AQI/AAAAAAAAA6c/ELvHvF0B7ycYzl2lMaPbE4DOEqyDQ-CQwCLcBGAs/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B8.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="649" data-original-width="1577" height="162" src="https://2.bp.blogspot.com/-iDkbq9uCCJc/WUzgJid0AQI/AAAAAAAAA6c/ELvHvF0B7ycYzl2lMaPbE4DOEqyDQ-CQwCLcBGAs/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B8.png" width="400" /></a><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://4.bp.blogspot.com/-JChyO2JBXok/WUzgJGqYkTI/AAAAAAAAA6Q/envzBNCNYd0oxrZ1CFBjo8Rh8n4bYqj4ACLcBGAs/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B7.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="1600" height="160" src="https://4.bp.blogspot.com/-JChyO2JBXok/WUzgJGqYkTI/AAAAAAAAA6Q/envzBNCNYd0oxrZ1CFBjo8Rh8n4bYqj4ACLcBGAs/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B7.png" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://3.bp.blogspot.com/-AOdSmt33-HQ/WUzk115Mn2I/AAAAAAAAA6s/eU-xrwqJtBEJUuICuQN-sUCjsIDqvrclQCLcBGAs/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B6.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="545" data-original-width="1600" height="136" src="https://3.bp.blogspot.com/-AOdSmt33-HQ/WUzk115Mn2I/AAAAAAAAA6s/eU-xrwqJtBEJUuICuQN-sUCjsIDqvrclQCLcBGAs/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B6.png" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://3.bp.blogspot.com/-9sEPoyHOSXw/WUzgJCo6bpI/AAAAAAAAA6U/3LjBXSTZ0_Yzip6FyuIjTW6vZlZqqPf6QCLcBGAs/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B5.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="752" data-original-width="1600" height="187" src="https://3.bp.blogspot.com/-9sEPoyHOSXw/WUzgJCo6bpI/AAAAAAAAA6U/3LjBXSTZ0_Yzip6FyuIjTW6vZlZqqPf6QCLcBGAs/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B5.png" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://3.bp.blogspot.com/--7LAOm_HgUY/WUzgIj2s47I/AAAAAAAAA6I/48LJhM38f6EgdG6TBWfmAq7eYhZ_J0TqACLcBGAs/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B4.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="630" data-original-width="1600" height="157" src="https://3.bp.blogspot.com/--7LAOm_HgUY/WUzgIj2s47I/AAAAAAAAA6I/48LJhM38f6EgdG6TBWfmAq7eYhZ_J0TqACLcBGAs/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B4.png" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://3.bp.blogspot.com/-IIL9YqN6rkI/WUzgIqO5vwI/AAAAAAAAA6E/T7kaZzP0fvEoypUA72lQ9kbIybpoyIaEgCLcBGAs/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B3.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="653" data-original-width="1600" height="162" src="https://3.bp.blogspot.com/-IIL9YqN6rkI/WUzgIqO5vwI/AAAAAAAAA6E/T7kaZzP0fvEoypUA72lQ9kbIybpoyIaEgCLcBGAs/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B3.png" width="400" /></a></div><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-aX6JVRBisT0/WUzgI7Sm4kI/AAAAAAAAA6M/haR3B1Fi4ccXxBhKiI28r4SS3UQx8d1aQCLcBGAs/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="862" data-original-width="1600" height="215" src="https://1.bp.blogspot.com/-aX6JVRBisT0/WUzgI7Sm4kI/AAAAAAAAA6M/haR3B1Fi4ccXxBhKiI28r4SS3UQx8d1aQCLcBGAs/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B2.png" width="400" /></a></div><br /><br /><br />Tue Lassennoreply@blogger.com0tag:blogger.com,1999:blog-8630718402320487166.post-13988034954120583762017-04-25T16:28:00.003+02:002017-04-25T16:28:58.852+02:00Week 10-12 - WOC trainingcamp and Danish Championships in Sprint/Ultralong<b>It has been a busy scedule the last weeks and the weekly update has constantly been far down on the priority-list. But now it's here, though in a less detailed version...</b><br /><br />Shortly summarized the training has been going according to the plans. Week 12 and 11 was weeks with much training, and week 10 (last week) was a bit easier, but with Danish Championships in Sprint/Ultrallong in the weekend.<br /><br />Week 12 consisted mostly of a National Team Camp in Århus, with more O-training than usual and also some meetings. In the end of the week we travelled to Estonia for a week of WOC-training. On Sunday we competed in a sprint-competition, and I did a good performance and ended up in 3rd place.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://4.bp.blogspot.com/-Ee6k0gOCz0U/WP9aJzcAtXI/AAAAAAAAA5c/4e3YLqg9EXU7ddIRYbzH-t0EgjQh5bO8ACLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B12.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="140" src="https://4.bp.blogspot.com/-Ee6k0gOCz0U/WP9aJzcAtXI/AAAAAAAAA5c/4e3YLqg9EXU7ddIRYbzH-t0EgjQh5bO8ACLcB/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B12.png" width="400" /></a></div><br />In week 11 we were training in Estonia, and we had two high-intensity session. A middle-distance and a relay-training. I'm happy with my performances, and especially that I was able to match the best Norwegians on out last training of the camp.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://3.bp.blogspot.com/-bqAHekIpwac/WP9aJrOEjSI/AAAAAAAAA5Y/QGP5ILiYrp4ZHR0VwboGTryDuiXZ5jNTACLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B11.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="162" src="https://3.bp.blogspot.com/-bqAHekIpwac/WP9aJrOEjSI/AAAAAAAAA5Y/QGP5ILiYrp4ZHR0VwboGTryDuiXZ5jNTACLcB/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B11.png" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Last week (week 10) was a mix of recovery and some high-intensity sessions, including Danish Championships in Sprint and Ultralong. The sprint was no success, with a mistake in the beginning and a missing punch, but the Ultralong was good with a win. &nbsp;</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-9GvgVEHur8E/WP9aJvWd5MI/AAAAAAAAA5U/q9zfPtR8S3AfkLUvlppByJ7_MGRLXsiRgCLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B10.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="152" src="https://1.bp.blogspot.com/-9GvgVEHur8E/WP9aJvWd5MI/AAAAAAAAA5U/q9zfPtR8S3AfkLUvlppByJ7_MGRLXsiRgCLcB/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B10.png" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">I have naturally been tired after the ultralong, and have rested some days now. Next up will be 10mila this weekend. I'm still in a period of basic training, and besides racing on Saturday night, I'm planning to train much the rest of this week, and the next week as well, before a new competition period will start in the middle of May (Test-races in Estonia and World Cup in Finland).</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">And now less than 10 weeks to WOC... &nbsp;</div>Tue Lassennoreply@blogger.com1tag:blogger.com,1999:blog-8630718402320487166.post-91713996648712026782017-04-07T13:16:00.003+02:002017-04-07T13:16:34.974+02:00Week 13 + March summary<div class="separator" style="clear: both; text-align: left;"><b>Week 13 was the first week of a new 6-7 weeks period of basic-training, and since I was still fighting sickness, it worked as a transition week to the "new" type of training.</b></div><div class="separator" style="clear: both; text-align: left;"><b><br /></b></div><div class="separator" style="clear: both; text-align: left;">March was a month of less training volume, but more training with high intensity and competitions. The first week of March was also different since I was mostly cross-country skiing in Norway.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Total training: 64h01min</div><div class="separator" style="clear: both; text-align: left;">Total running: 37h48min / 419km</div><div class="separator" style="clear: both; text-align: left;">Cross-country skiing: 14h39min</div><div class="separator" style="clear: both; text-align: left;">Hockey: 37min</div><div class="separator" style="clear: both; text-align: left;">Crosstrainer: 1h03min</div><div class="separator" style="clear: both; text-align: left;">Strength-training: 9h52min</div><div class="separator" style="clear: both; text-align: left;">HIT (I4-5): 7h50min (January and Februay was ~6h)</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">In the beginning of the week I was mostly training short and easy, to recover from Danish Spring and my sickness. The first high-intensity session on Thursday was tough and didn't work well, but in the weekend I was able to perform really well on a middle-distance and two sprints. These trainings were the first part of a nationalteam trainingcamp in Århus. More technical training than usually, and also some meetings. This week I have also been busy with sending an application to a science project, that's why the weekly update has been delayed :)&nbsp;</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://3.bp.blogspot.com/-dFgfVGth5GA/WOdv0BIwDbI/AAAAAAAAA5A/KTJ_8wB1-oMjNVEBMuFoxNP4Y71HjadEQCLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B13.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="207" src="https://3.bp.blogspot.com/-dFgfVGth5GA/WOdv0BIwDbI/AAAAAAAAA5A/KTJ_8wB1-oMjNVEBMuFoxNP4Y71HjadEQCLcB/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B13.png" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="" style="clear: both; text-align: left;">Right now I'm sitting in Copenhagen Airport waiting for a flight to Estonia and a week of WOC-trainings. On sunday it will be a WRE-sprint, and the coming week we will also have some trainings with the Norwegian Team.</div><br />Tue Lassennoreply@blogger.com0tag:blogger.com,1999:blog-8630718402320487166.post-28948833437989641292017-03-29T23:04:00.002+02:002017-03-29T23:04:31.628+02:00Week 14 - Don't do this at home<div class="separator" style="clear: both; text-align: left;"><b>This weekend I ran Danish Spring even though I was sick, and I have considered a lot how I should write about this subject. However, when starting this weekly training-updates I said that I would be as honest and open as possible, so here comes the uncensored story.</b></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://4.bp.blogspot.com/-mgnoyiVvVN0/WNqGebVxsuI/AAAAAAAAA4w/sXRJ-bhvUoIDVLieKSRjDMr6BoxSsgoVgCLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B14.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="243" src="https://4.bp.blogspot.com/-mgnoyiVvVN0/WNqGebVxsuI/AAAAAAAAA4w/sXRJ-bhvUoIDVLieKSRjDMr6BoxSsgoVgCLcB/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B14.png" width="400" /></a></div><div class="" style="clear: both; text-align: left;"><br /></div><div class="" style="clear: both; text-align: left;">This week was supposed to be the last of three weeks with many competitions, increased intensity and reduced volume. Danish Spring was also supposed to be a test of where I stand compared to the best, as the startlists included some of the best orienteers in the world. &nbsp;Unfortunately I got sick on Tuesday night and it didn't look promising towards Fridays Sprint. It wasn't too bad, though, and I didn't have fever, just a sore throat, a blocked nose and some headache. I have tried this many times and know by experience how to react suitably in this situation. On Thursday I was feeling a bit more fresh even though the throat was still sore, and I went for an easy evening-jog, as I have done other times on day two of the cold. I was of course not feeling perfect, but the feeling was ok, and the heart rate was normal in this speed, which supported that it was "only" a local infection/virus in my respiratory system.</div><div class="" style="clear: both; text-align: left;"><br /></div><div class="" style="clear: both; text-align: left;">On Friday it was again a little better, not so sore throat anymore, but still blocked nose and headache. I went to Danish Spring, and I decided that if I would feel ok on the warm-up, I would run the sprint full speed, as it was short. It was and I did. It is not the first time I have competed like this (maybe in more important competitions), and sometimes I can compete on normal level and sometimes I am not 100%. Most importantly is that I was pretty sure that competing wouldn't make me more sick, but maybe delay the recovery a bit, and I considered that I could live with that. I was not feeling physically like normal on the sprint and I was tired all the way, but I wasn't feeling any worse afterwards.&nbsp;</div><div class="" style="clear: both; text-align: left;"><br /></div><div class="" style="clear: both; text-align: left;">The next morning my throat wasn't sore anymore, but I had started coughing, which is normally the last (and longest) step, when I have a cold. Again I took the decision on the warm-up to the middle-distance if I should run or not, and again I decided to run. The feeling was a bit similar to the sprint and I didn't feel like I could push as hard as normally, especially on the last half of the race. The result, however, convinced me that I was still running fast even though I wasn't feeling like it. &nbsp;</div><div class="" style="clear: both; text-align: left;"><br /></div><div class="" style="clear: both; text-align: left;">On Sundays longdistance I was aiming for a stabil performance, and I thought that the little slower speed but for a long time would suit me better, as I had been struggling with the maximum intensity the last two days. Still I had to slow down a little bit from my normal longdistance-speed to be sure that my energy would last all the way. I found "the right" speed for me that day and had a satisfying race and result.</div><div class="" style="clear: both; text-align: left;"><br /></div><div class="" style="clear: both; text-align: left;">Overall I am happy that I took the decision of running the competitions at Danish Spring even though it would have been with less risk not to. However, if I should have been given advise to another runner having a cold, I would have advised not to run and to be patient and not taken any risk. I ran because I know by experience when it's ok to run and when it's not. I didn't feel like I was taking a risk, because I was constantly aware of the symptoms and trying to be honest to myself of how I was feeling and if I was ready to compete. I don't think I could have done that 5-10 years ago, though.</div><div class="" style="clear: both; text-align: left;">The results were good but of course not as good as it could have been if I had been 100% ready physically. Still I'm satisfied with my technical performances and that I was capable of staying focused even though it would have been easy to focus too much on the physical feelings.&nbsp;</div><div class="" style="clear: both; text-align: left;"><br /></div><div class="" style="clear: both; text-align: left;">The sprint-result was the worst of the three, but the results reflects what I have been training during the winter. Very little sprinttraining and not much training in the sprint-speed. This has been intended though, and this three weeks competition-period has kickstarted the next phase of the season, which is 6 weeks of basic-training before out test-races in Estonia and the World Cup in Finland in the middle/end of May. This basic-training will, however, consist of less training/running-hours than during the winter and more high/maximum-intensity training. I will also start to do significantly more sprinttraining from now on towards WOC as a part of this intensified training.</div><div class="" style="clear: both; text-align: left;">By experience, it's important for me that this period of training including a lot of maximum-intensity training, and a lot of sprint-training, doesn't start too early (~3 months before WOC) as it can be tough for me to do for a longer time both physically and mentally. I know that many others (and especially many of the sprint-specialists) train more or less the same all the year, with a lot of sprint-races and maximum speed-trainings. I think this is why I am normally not doing so good results in the early spring, but instead I have succeeded in reaching my top-level when it really counts in summertime. Hopefully it will be the same this year :) &nbsp;</div><div class="" style="clear: both; text-align: left;">&nbsp; &nbsp; &nbsp;&nbsp;</div><div style="text-align: center;"><br /></div>Tue Lassennoreply@blogger.com0tag:blogger.com,1999:blog-8630718402320487166.post-32860130186268362992017-03-22T15:20:00.002+01:002017-03-22T21:01:39.804+01:00Week 15 + some words about my employment beside the sport<div style="clear: both; text-align: left;"><strong>In week 15 I became Danish Nightorienteering Champ for the first time as a senior, and it was also announced that beside my aim for more medals,&nbsp;I'm now also&nbsp;leading a new project about ATK (age-related training koncept)&nbsp;in Danish Orienteering Federation.</strong> </div><div style="clear: both; text-align: left;">&nbsp;</div><div style="clear: both; text-align: left;">﻿</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div style="margin-left: 1em; margin-right: 1em;"><div class="separator" style="clear: both; text-align: center;"><a href="https://3.bp.blogspot.com/-dimyF0ViXNY/WNLX_IEWiUI/AAAAAAAAA4Q/JGG4oKrxVIQS1kPqn7E1mkdgOQQspHrbwCLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B15.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="198" src="https://3.bp.blogspot.com/-dimyF0ViXNY/WNLX_IEWiUI/AAAAAAAAA4Q/JGG4oKrxVIQS1kPqn7E1mkdgOQQspHrbwCLcB/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B15.png" width="400" /></a></div><br /></div>After I finished my master-thesis in sportsscience&nbsp;in the spring of&nbsp;2016 I have more or less just been running. In the autumn I was doing some applications&nbsp;of a PhD-project about performance enhancing approaches in orienteering and other endurance sports, but it have been difficult to get funding to the project so far.&nbsp;Somehow all the money go to sportsrelated health-projects and that is not my&nbsp;main interest.<br /><div style="clear: both; text-align: left;">Together with the Sports Manager and National Coach in DOF&nbsp;we decided that meanwhile this uncertain funding-process continues, I will start&nbsp;this new&nbsp;ATK-project up. It's a renewal of a 10-years old successfull project in DOF, and I'm looking forward to&nbsp;work with the&nbsp;development&nbsp;in Danish Orienteering.</div><div class="separator" style="clear: both; text-align: left;">The project will consist of a process of writing and publishing a book about all aspects of&nbsp;orienteering from childhood to junior (~8-20 years) and a longer phase of implementation of the content of the book&nbsp;in the clubs and in the educationprogram of coaches&nbsp;in DOF. It will be a very interesting and challenging&nbsp;project, but with my education,&nbsp;comprehensive experiences from a long career and my passion for orienteering, I hope that I can make a change.</div><div style="clear: both; text-align: left;">We're still in the phase of defining the project, and next up will be some open meetings with the clubs in DOF, the first already&nbsp;this Saturday&nbsp;after the middle-distance at Danish Spring. The next after DM-sprint in April.&nbsp;I really hope that many clubs will use the&nbsp;opportunity to participate in these meetings&nbsp;as we're looking for as many inputs as possible, before starting the writing process. The&nbsp;ATK-project is targeting&nbsp;several of the&nbsp;the challenges and&nbsp;hurdles&nbsp;that&nbsp;the clubs in&nbsp;DOF&nbsp;are facing in their child/youth/junior-training, so hopefully these meetings will enlighten some&nbsp;things&nbsp;we haven't thought of.&nbsp;&nbsp;&nbsp;&nbsp;</div><div class="separator" style="clear: both; text-align: left;">&nbsp;</div><div style="clear: both; text-align: left;">So far the employment with this project also fits&nbsp;well with my training, as I can plan&nbsp;my workload according to the trainingplans, and&nbsp;for me it's good to have something besides my training.</div><div style="clear: both; text-align: left;">Some days ago I made some statistics about my winter-training so far, as it sometimes can be difficult to see how the training is going&nbsp;in&nbsp;a&nbsp;longer perspective than&nbsp; a few weeks</div><div style="clear: both; text-align: left;">&nbsp;</div><div style="clear: both; text-align: left;">The focus this winter&nbsp;has mostly been on high-volume training and running,&nbsp;combined with&nbsp;some high-intensity-training, but not much training with&nbsp;maximal intensity.</div><div style="clear: both; text-align: left;">&nbsp;</div><div class="separator" style="clear: both; text-align: center;"><a href="https://2.bp.blogspot.com/-0Hksi8Lu1Zo/WNKGSARRyzI/AAAAAAAAA4A/Ad8iyIhmTNocxrVTIBk02v3MLB-boeWuQCLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-nov-feb.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="146" src="https://2.bp.blogspot.com/-0Hksi8Lu1Zo/WNKGSARRyzI/AAAAAAAAA4A/Ad8iyIhmTNocxrVTIBk02v3MLB-boeWuQCLcB/s320/Tr%25C3%25A6ningsstatistik%2B2017-nov-feb.png" width="320" /></a></div><div style="text-align: left;"><br /></div><div style="text-align: left;">This figure shows that I have been training more than ever this winter (11,3%), and that running both in hours and km has been ~20% higher than last winter, which was the winter so far with most training and running. These kind of data is always nice to bring with you into the competition season, and give me confidence, that I'm on the right way to be able to perform well this year. It will be interesting to see if this increase in training and running will make a difference in the beginning of July in Estonia...</div><div style="clear: both; text-align: left;">&nbsp;</div><div style="clear: both; text-align: left;">&nbsp;</div><div style="clear: both; text-align: left;">&nbsp;</div><div style="clear: both; text-align: left;">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;</div><div class="separator" style="clear: both; text-align: left;">﻿</div><br />Tue Lassennoreply@blogger.com1tag:blogger.com,1999:blog-8630718402320487166.post-52943418207818810002017-03-14T19:20:00.002+01:002017-03-14T19:22:20.046+01:00Week 18, 17 and 16 + February summary<div style="margin-bottom: .0001pt; margin: 0cm;"><b><span lang="EN-US" style="font-family: inherit; font-size: 13.5pt;">First of all I would like to apologize that it has now been quiet on the blog for some weeks, but here come the training-summaries for the last three weeks. Three weeks of different training and also three different small injury-problems.</span></b><span lang="EN-US" style="font-size: 13.5pt;"><o:p></o:p></span></div><b><br /></b><b>Week 18: Recovery week after trainingcamp</b><br /><b><br /></b><br /><div class="" style="clear: both; text-align: left;">I was very tired coming back from Spain, and was also afraid of getting getting sick, so I took it quite easy the first days of the week. Unfortunately my right ankle got locked when I made a little twist on a run Tuesday, and I had to adjust my training the coming days, before a chiropractor unlocked it, and it was better immediately. Had a tough trail ½-marathon on Saturday before going on ski-vacation together with my girlfriend and her family in Skeikampen, Norway.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div style="text-align: center;"><a href="https://2.bp.blogspot.com/-9LEs_Yz2D7Q/WMJuHSi26vI/AAAAAAAAA24/7W6A8Y_jjK8VQB_HdCb5kUInA1YKGX4cgCLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B18.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="183" src="https://2.bp.blogspot.com/-9LEs_Yz2D7Q/WMJuHSi26vI/AAAAAAAAA24/7W6A8Y_jjK8VQB_HdCb5kUInA1YKGX4cgCLcB/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B18.png" width="400" /></a></div><div style="text-align: center;"><br /></div><br /><b>February summary:</b><br /><br />Total training: 76 h 58 min (~2 h 45 min / day)<br /><br />Total running: 56 h 57 min (~2 h / day)<br />&nbsp;- Total running: 577 km (~20,6 km / day)<br /><br />Total strength-training: 10 h 55 min<br /><br />Total alternative training: 9 h 2 min<br />&nbsp;- Crosstrainer-intervals: 1 h 16 min<br />&nbsp;- Cross country skiing: 7 h 50 min<br /><br />Even though the last week of Februay was not totally according to the plan, the total month was really good with a lot of quality training.<br /><br /><b>Week 17:</b><br /><br /><div style="margin-bottom: .0001pt; margin: 0cm;"><span lang="EN-US"><span style="font-family: inherit;">All the week I was in Skeikampen, doing cross country skiing and having some vacation. It was a good week of training with a lot of cross country skiing (21 hours and 268 km), but only one running-session (uphill-intervals) and a total of only two high intensity-session, because I injured my calf in the end of the week in a crash, resulting in a deep wound. I was able to do easy skating the last 2 days though so it wasn't a disaster, and the calf got better fast.</span><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div><div style="margin-bottom: .0001pt; margin: 0cm;"><span lang="EN-US"><span style="font-family: inherit;"><br /></span></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-LyPImexukUE/WMJuHDumvrI/AAAAAAAAA28/8z-IhowODucrOMJG0iPz_0SEFn2CsLxPgCLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B17.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="218" src="https://1.bp.blogspot.com/-LyPImexukUE/WMJuHDumvrI/AAAAAAAAA28/8z-IhowODucrOMJG0iPz_0SEFn2CsLxPgCLcB/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B17.png" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="margin-bottom: .0001pt; margin: 0cm;"><span style="font-family: inherit;"><b><span lang="EN-US">Week 18:</span></b><span lang="EN-US"><o:p></o:p></span></span></div><div class="separator" style="margin: 0cm 0cm 0.0001pt;"><br /></div><div class="separator" style="clear: both; text-align: left;"><span lang="EN-US" style="line-height: 115%;"><span style="font-family: inherit;">The week was supposed to be a tough week, starting a three week period of much high-intensity training and competitions. It was ok to run with my calf-injury in the beginning of the week, and I tried to stick to the original plan, with two high-intensity sessions on Tuesday. Unfortunately this was too much load for my legs, and my front-thighs were overloaded resulting in a sore knee on Wedensday. Apparently the (non-intended) break from running in Norway for 6-7 day was too long for my thighs to be ready for a big (but normal) runningload. I was good to adjust my training for a couple of days, and get some extra treatment on my legs, so I was ready to run the first competitions of the season in the weekend.&nbsp;</span></span></div><div class="separator" style="clear: both; text-align: left;"><span lang="EN-US" style="line-height: 115%;"><span style="font-family: inherit;"><br /></span></span></div><div class="separator" style="clear: both; text-align: left;"><span lang="EN-US" style="line-height: 115%;"><span style="font-family: inherit;">Even though the week was not totally according to the plan, the goal of a lot of high-intensity training, was well completed.&nbsp;</span></span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: inherit;"><br /></span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: inherit;">This week has also been the week since November which have consisted of clearly the most high-intensity training (I-zone 4-6). 2 h 56 min HIT this week compared to max 1 h 48 min HIT in a week earlier this season, marks a clear change in the periodization of my training, and HIT will have much more focus from now on and until WOC. Hopefully this will also give some more speed in the coming weeks of competitions.</span></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/--MU9qEDeH3I/WMgzmOEyuRI/AAAAAAAAA3c/XGEU4ViAjhwKqlE-Q3fHixyp2mfAKWD1ACLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B16.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="228" src="https://1.bp.blogspot.com/--MU9qEDeH3I/WMgzmOEyuRI/AAAAAAAAA3c/XGEU4ViAjhwKqlE-Q3fHixyp2mfAKWD1ACLcB/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B16.png" width="400" /></a></div><br />Tue Lassennoreply@blogger.com0tag:blogger.com,1999:blog-8630718402320487166.post-5906311828529869042017-02-21T23:05:00.000+01:002017-02-21T23:05:23.618+01:00Week 19 <div class="separator" style="clear: both; text-align: justify;">The second and last week in Spain was another great trainingweek, as many others this winter. Despite the big trainingload, I was still able to do some good performances in the two trainingcompetitions (sprint and o-intervals) we had during the week. My body is responding well to the many traininghours and the long and slow build-up in training from November has really paid off, as I'm now capable of a lot of training. The last two weeks has been the weeks with most training this winter, but not so much more than I'm used to from earlier this winter.</div><div class="separator" style="clear: both; text-align: justify;"><br /></div><div class="separator" style="clear: both; text-align: justify;">Many people tend to train (and run) a lot when they are on trainingcamp during the winter, but "forget" to train as much and hard when they are back home, and its colder and darker. In my experience a few weeks now and then with a huge trainingload isn't as benefitial in a long term as many weeks of a little less, but more constant, trainingload. Beside that, the risk of getting injured or sick in these overload trainingcamps (or when you get home), are simply too big, when you're not used to so much training. I have done that many times...</div><div class="separator" style="clear: both; text-align: justify;"><br /></div><div class="separator" style="clear: both; text-align: justify;">Another goal of the trainingcamp was to find back my technical routines, and especially in high speed. I'm quite pleased with the outcome of that, and even though I had a few sessions where nothing worked, most technical sessions were really good.</div><div class="separator" style="clear: both; text-align: justify;"><br /></div><div class="separator" style="clear: both; text-align: justify;">We also had a lot of good meetings in the team during the camp and discussed a lot of different things, mostly about technical/tactical preparation and analysis in different distances, but also about mental training. Emily Kemp joined us during the whole trainingcamp and she shared a lot about what she is doing and how she is training. It's always great to get some new views on orienteering.</div><div class="separator" style="clear: both; text-align: justify;">&nbsp;&nbsp;</div><div class="separator" style="clear: both; text-align: justify;">During the last week many of us also took part in a scientific project about optimizing nutrition for athletes, and we learned a lot during the week, and also had some good talks in the team about how to get a good and healthy relationship to nutrition as individuals and as a team.&nbsp;</div><div class="separator" style="clear: both; text-align: justify;"><br /></div><div class="separator" style="clear: both; text-align: justify;">Now I'm back home and will have a easier recovery-week before I will go with Ane and her family to Skeikampen in Norway next week. It will be a lot of cross-country skiing, and not so much running, that week, but I'm looking forward to go cross country skiing again, as I did a lot when I lived in Norway.</div><div class="separator" style="clear: both; text-align: justify;"><br /></div><div class="separator" style="clear: both; text-align: justify;">And in three weeks the competition-season will start in Denmark with Nordjysk 2-days. I will also have a short period of more high-intensity training and less high-volume training when I come back from Norway and three weeks forward (incl. Danish Night-champs and Danish Spring), before a new period of basic training starts in the end of March.</div><div class="separator" style="clear: both; text-align: justify;">&nbsp; &nbsp; &nbsp; &nbsp;&nbsp;</div><div class="separator" style="clear: both; text-align: center;"><a href="https://2.bp.blogspot.com/-Mrr6Yttt720/WKytq5wzHeI/AAAAAAAAA2E/Q__ffIis8zc8-YVLJ59HQI2EjOAId2sEQCLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B19.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://2.bp.blogspot.com/-Mrr6Yttt720/WKytq5wzHeI/AAAAAAAAA2E/Q__ffIis8zc8-YVLJ59HQI2EjOAId2sEQCLcB/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B19.png" width="400" /></a></div><br />Tue Lassennoreply@blogger.com0tag:blogger.com,1999:blog-8630718402320487166.post-87102240916366575902017-02-13T22:42:00.001+01:002017-02-13T22:42:54.049+01:00Week 20 - First week of National Team trainingcamp in Spain<div class="separator" style="clear: both; text-align: left;"><b>And now only 20 weeks until WOC 2017...</b></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">You can read about my training week in the figure. A short summary says a lot of good training (20½ hours, 17:42 hours (170km) running, 7 hours orienteering). And no broken ribs...</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://2.bp.blogspot.com/-R7KXQb6OEwg/WKInjpaKMoI/AAAAAAAAA10/lCwgDjxqTS4xCtZRKA61v2eqfhyfoqWzACLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B20.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="247" src="https://2.bp.blogspot.com/-R7KXQb6OEwg/WKInjpaKMoI/AAAAAAAAA10/lCwgDjxqTS4xCtZRKA61v2eqfhyfoqWzACLcB/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B20.png" width="400" /></a></div><br />Tue Lassennoreply@blogger.com0tag:blogger.com,1999:blog-8630718402320487166.post-12919584436004002602017-02-10T10:52:00.003+01:002017-02-10T10:52:37.634+01:00Week 21 - and January summary<div class="separator" style="clear: both; text-align: left;"><b>Week 21 was the first week of a three-week block of high load training, starting in Denmark and ending in Southern Spain on Sunday.</b></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">But first...</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">January summary:</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Training: 78:02 hours (~2,5 h/day)</div><div class="separator" style="clear: both; text-align: left;">- Running: 61:12 hours (~2 h/day)</div><div class="separator" style="clear: both; text-align: left;">&nbsp; &nbsp;- Running: 624 km (~20 km/day)</div><div class="separator" style="clear: both; text-align: left;">- Strength-training: 13:39 hours</div><div class="separator" style="clear: both; text-align: left;">- Floorball: 3:11 hours&nbsp;</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">January was a very good trainingmonth, with only minor adjustments in training, due to some sickness in the beginning (2 days without training) and some extra easy days in the end of the month.</div><div class="separator" style="clear: both; text-align: left;">I have increased the amount of total training and running slowly but constantly from November 1st, but I have also been able to increase the amount of high-intensity training in January.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">It is not the month which I have been training the most (when I lived in Norway I had some winter-months with a ot of cross-country skiing), but I think it is the month which I have been running the most. Considering that November and December also worked out fine, I am quite pleased with the season so far. I know that this long period of constant hard training and mostly running will be important later in the season to be able to be at my best when it really counts in 21 weeks.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://3.bp.blogspot.com/-7kuE44ZK6Ro/WJ2DZ9ILYSI/AAAAAAAAA1g/149UDuZ2NHQaWeu61XX1y7_AmIC0-FlBACLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B21.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="185" src="https://3.bp.blogspot.com/-7kuE44ZK6Ro/WJ2DZ9ILYSI/AAAAAAAAA1g/149UDuZ2NHQaWeu61XX1y7_AmIC0-FlBACLcB/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B21.png" width="400" /></a></div><br />Week 21 was the month of this season which I have been running the longest (164,9 km in 15:41 hours). This includes that half my running-sessions were either orienteering or running in hilly terrain. I had four high-intensity sessions this week, consisting af two long interval-sessions (40 min HI) with the Elitecenter on Tuesday (paths) and Thursday (hilly terrain), a short but very intense OK Pan Vintercup (~20 min) Tuesday evening and a Middle-distance training-competition on Sunday after arrival in Spain (see the description of the Middle-distance in the figure above and the map below).<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://3.bp.blogspot.com/-ijyuiwXXlcQ/WJ2Ddc4gB0I/AAAAAAAAA1k/bqOEAyhOIREh344Kakd0n0OWz9_HuMMfgCLcB/s1600/download.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="187" src="https://3.bp.blogspot.com/-ijyuiwXXlcQ/WJ2Ddc4gB0I/AAAAAAAAA1k/bqOEAyhOIREh344Kakd0n0OWz9_HuMMfgCLcB/s400/download.png" width="400" /></a></div><br />I can tell that the training in Spain is going well so far (Friday), and that my ribs show no sign of fracture (so far). I will try to speed up my weekly training-updates from next week on.Tue Lassennoreply@blogger.com1tag:blogger.com,1999:blog-8630718402320487166.post-55675487608287710252017-02-04T11:40:00.000+01:002017-02-04T11:40:01.512+01:00Week 22 - Some words about recovery<div class="separator" style="clear: both; text-align: left;">This week was a recovery week, with less training than normal. I cut down some trainings in the beginning and in the end of the week, to make sure that I would be ready for the upcoming hard trainingweeks.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://3.bp.blogspot.com/-7pX3JTPfjdk/WJWoIVNvhbI/AAAAAAAAA1A/-nbFWNIb6m4VpqiBQxz-9iXJogi-lKOFgCLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B22.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="192" src="https://3.bp.blogspot.com/-7pX3JTPfjdk/WJWoIVNvhbI/AAAAAAAAA1A/-nbFWNIb6m4VpqiBQxz-9iXJogi-lKOFgCLcB/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B22.png" width="400" /></a></div><div class="" style="clear: both; text-align: left;"><br /></div><div class="" style="clear: both; text-align: left;">Even though I trained less than normal and theoretically should be feeling more fresh, it's not always how recovery works. Often it takes some days with reduced training before you will actually feel that you are recovered, and sometimes you won't even get the this feeling. Of course you should react on how you feel sometimes, but sometimes your feelings in your body is not giving the true picture of how you are. I can often feel a bit restless and even less motivated for training in my recovery weeks, but I know that I need this little physical and mental break to be able to train hard later on.</div><div class="" style="clear: both; text-align: left;"><br /></div><div class="" style="clear: both; text-align: left;">I don't do much different recovery in my recovery-weeks compared to other weeks, just more of it. I aim to sleep between 8-9 hours every night, which often means I normally go to bed between 22:15-22:45, because I get up around 7:15-7:30 in the morning. I don't take a nap during the daytime, because I normally don't have the time or need for that, but I know that many other athletes do. &nbsp;</div><div class="" style="clear: both; text-align: left;">Besides the sleep, the nutrition is an important part of my recovery. I'm not fanatic about what I eat and drink, but I'm very aware of how much I eat and to vary it, considering what I train. I know this from many years of experience from nutritionplans and own experiences. I use my morningweight every morning to check if I get the right amount of food or if I should adjust. The weight is also an important tool for me during the last months before the important competitions, trying to hit my "competition"-weight. My weight can very up to 2-3 kg from winter to summer...</div><div class="" style="clear: both; text-align: left;"><br /></div><div class="" style="clear: both; text-align: left;">Right now I'm on my way to Spain on a 2 week trainingcamp with the national team. I'm looking forward to this camp, as I think this can boost my motivation for training, which has varied a bit the last couple of weeks. The most important goal about this camp is not to break a rib, though, which has been the case the last two years...</div><br />Tue Lassennoreply@blogger.com0tag:blogger.com,1999:blog-8630718402320487166.post-33828852635875281052017-01-23T16:55:00.004+01:002017-01-23T16:55:46.282+01:00Week 23 - Toughest trainingweek - and biggest mistake - for many years<div class="separator" style="clear: both; text-align: justify;"><b>This was the last hard week of this cycle, consisting of three hard trainingweek followed by an easier week. The week also ended with a lot of great orienteering in Göteborg.</b></div><div class="separator" style="clear: both; text-align: justify;"><br /></div><div class="separator" style="clear: both; text-align: justify;">I the beginning of the week I thought it would be difficult to complete the planned training of this week, because I was tired and the legs were already sore from earlier. But I was actually feeling good in Göteborg and was also able to get some high quality orienteering sessions, both day- and night, high- and low-intensity.</div><div class="separator" style="clear: both; text-align: justify;"><br /></div><div class="separator" style="clear: both; text-align: justify;">Read more about each training session in the figure below.</div><div class="separator" style="clear: both; text-align: justify;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-hDmq8QYtT94/WIYkX6g8pMI/AAAAAAAAA0w/KnQxQz9DjD46zTORwOY1KIoC2S3VKj3UgCLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B23.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="263" src="https://1.bp.blogspot.com/-hDmq8QYtT94/WIYkX6g8pMI/AAAAAAAAA0w/KnQxQz9DjD46zTORwOY1KIoC2S3VKj3UgCLcB/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B23.png" width="400" /></a></div><div class="" style="clear: both; text-align: justify;"><br /></div><div class="" style="clear: both; text-align: justify;">Now it is time for some recovery, both physically and mentally. The coming week will start with some easy days with low training volume, but still with interval-sessions on Tuesday and Thursday. In the weekend I will have some longer sessions as well. I haven't planned any orienteering-sessions this week, as I want to be hungry for a lot of orienteering when we go for a two week trainingcamp to Barbate in 1½ week.&nbsp;</div><br />Tue Lassennoreply@blogger.com0tag:blogger.com,1999:blog-8630718402320487166.post-74883308656145672942017-01-16T16:01:00.000+01:002017-01-16T16:01:32.951+01:00Week 24 - 150 km running in 6 days<div class="separator" style="clear: both; text-align: left;"><b>24 weeks until WOC doesn't sound like a long time, and last week was another week with some good basic training.</b></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">The week didn't start well though, as I woke up with pain in my stomach on Monday and wasn't feeling good. Actually it was pretty much the same feeling as the beginning of last week, which got better quickly, but I decided anyway to take a complete day of rest. It has been a lot of virusses and bacteria around in Denmark and amongst orienteers the last couple of months, and maybe I got infected during our training camp or at the sportsshow.&nbsp;</div><div class="separator" style="clear: both; text-align: left;">However, it didn't get worse during Monday and Tuesday I started training again, but started out with strength-training instead of the planned intervals. Even though my stomach wasn't feeling normal the first days, I was able to train well, also with high-intensity. From Friday my stomach has been normal and I have trained quite much during the weekend.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">The week ended up as a good week of training, 6 days with 17 hours of training, 13:20 hours (150 km) of running and with 3 quality high-intensity sessions.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">On Thursday I was in Copenhagen as I was asked to participate as an expert in the TV-show "5.halvleg" on Kanal 5. They have competitions in different kinds of sports and this time it was orienteering. My part of the show was to introduce orienteering a little bit and tell a bit about myself, before some Comedians had to compete on the "orienteering"-course inside the studio. It didn't have much to do with orienteering, as they didn't have a map (!), but it was a fun experience to participate and see how these shows works. It will be broadcasted sometime in the Spring. &nbsp;&nbsp;</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-x-w1UTUpgak/WHzbG_pGplI/AAAAAAAAA0c/9R1yoAhavkw307APINFmmAf4gbjgaLg1wCLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B24.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="221" src="https://1.bp.blogspot.com/-x-w1UTUpgak/WHzbG_pGplI/AAAAAAAAA0c/9R1yoAhavkw307APINFmmAf4gbjgaLg1wCLcB/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B24.png" width="400" /></a></div><br />Tue Lassennoreply@blogger.com0tag:blogger.com,1999:blog-8630718402320487166.post-52698839085826784392017-01-11T16:34:00.004+01:002017-01-11T16:34:58.321+01:00Week 25 - Almost 20 hours training<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: left;"><b>The first week of the year was a good week of training even though I was still fighting some illness in the beginning of the week which affected some trainings.</b></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">From Thursday-Saturday we had a Nationalteam Camp in Silkeborg. A lot of good orienteering was done, and we also had some interesting meetings about WOC 2017.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://4.bp.blogspot.com/--EMpK-JAKkI/WHZPvcvNePI/AAAAAAAAA0M/DdhXHDhcvi86-v1gzm-kq9lDjinzsCszACLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B25.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="207" src="https://4.bp.blogspot.com/--EMpK-JAKkI/WHZPvcvNePI/AAAAAAAAA0M/DdhXHDhcvi86-v1gzm-kq9lDjinzsCszACLcB/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B25.png" width="400" /></a></div><br />Tue Lassennoreply@blogger.com0tag:blogger.com,1999:blog-8630718402320487166.post-91576509305008035942017-01-02T15:40:00.000+01:002017-01-02T15:40:10.176+01:00Week 26 - and December summary<div class="separator" style="clear: both; text-align: left;"><b>The last week of 2016 was supposed to be an easier week and it got a little easier than planned in the end due to some nausea and general uncomfortable feeling on New Years Eve and yesterday.&nbsp;</b></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">I had some easy days in the beginning of the week, with no high-intensity training, combined with a visit at my parents, which pushed the "normal" trainingcycle some days. Wedensday-Saturday was more normal and I was well recovered to be able to push quite hard on the two high-intensity sessions this week. Yesterday I didn't train at all, because I wasn't feeling well, but since the next weeks will be quite tough, it might be okay to be a little more recovered. I'm feeling better today after all.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://3.bp.blogspot.com/-3KA5j5QZ3_w/WGpd3C-5tiI/AAAAAAAAAz0/MLU-LLlsM4IFs3RC4vjcyZHxpGKjYQDxACLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B26.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="163" src="https://3.bp.blogspot.com/-3KA5j5QZ3_w/WGpd3C-5tiI/AAAAAAAAAz0/MLU-LLlsM4IFs3RC4vjcyZHxpGKjYQDxACLcB/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B26.png" width="400" /></a></div><br />December ended up with:<br /><br />- 70h37min training whereas:<br /><br />&nbsp; &nbsp;- 53h31min running (565 km)<br />&nbsp; &nbsp; &nbsp; &nbsp; - 6h03min orienteering <br />&nbsp; &nbsp;- 13h34min strength-training<br />&nbsp; &nbsp;- 3h33min alternative training (mostly hockey)<br /><br />Despite a little week of sickness (couging) in the beginning of December and some small stomach problems in the end, it has been a good month of basic training and I have been able to train (and run) a lot, which is important to make a good base for the coming months of training.<br /><br />January will be a lot like December, still with focus on a high training load, but I will try to have a little more speed on the high-intensity sessions. I didn't do much orienteering in December, and this will also increase in January. We have a National Team trainingcamp on Thursday for 3 days, and then it will be a combined EC/OK Pan-trainingcamp to Göteborg in 3 weeks. Besides that, I will stay in Århus and find a good rhytm in the training, before we will go to Spain for two weeks in the beginning of Februay.Tue Lassennoreply@blogger.com0tag:blogger.com,1999:blog-8630718402320487166.post-20545052911711272832016-12-25T23:24:00.000+01:002016-12-25T23:25:18.519+01:00Week 27 - Good trainingweek and more knowledge about my next year<div class="separator" style="clear: both; text-align: left;">Not so much to say about this weeks training, besides that it has almost gone according to the plan as a hard week of training &nbsp;(18 hours training, 15 hours running, and 158 km running). I'm pretty satisfied with that, and I can now take an easier week of training with good conscience.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://2.bp.blogspot.com/-Zjq2aFLB9hg/WGBCn0NrqPI/AAAAAAAAAzk/FsCEdcjqaqgaf6lemlXXgSxqYQulIjpFQCLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B27.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="177" src="https://2.bp.blogspot.com/-Zjq2aFLB9hg/WGBCn0NrqPI/AAAAAAAAAzk/FsCEdcjqaqgaf6lemlXXgSxqYQulIjpFQCLcB/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B27.png" width="400" /></a></div><br />Maybe more interesting, I have had some interesting meetings in the beginning of this week, and I now know more about what I will do the coming year(s), besides running. More about that later...<br /><br />I also had a meeting with the national team coach, Torbjørn, and we have decided that it will be the WOC-longdistance which will be my second priority next year, after the WOC-Sprints. I'm looking forward to this combination and I hope that my preparations will go well, so I can be able to improve my 8th (2013) and 9th (2012) place from the WOC-longdistance. I think the terrain for the longdistance in Estonia will suit me well, like it did in Switzerland and Finland, and I'm very motivated to give the WOC-longdistance another shot next year.<br /><br />Merry Christmas to all of you.Tue Lassennoreply@blogger.com0tag:blogger.com,1999:blog-8630718402320487166.post-47624384864418820152016-12-19T15:51:00.000+01:002016-12-19T15:54:29.625+01:00Week 28 - Back in normal training<div class="separator" style="clear: both; text-align: left;"><b>The last week consisted of more than 18 hours of training and 14½ hours of running (154 km), and it feels good to be back in normal winter-basic-training again, even though my shape is not as good as it was before my sickness.</b></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://4.bp.blogspot.com/-M7E44-JZS5E/WFfrCtkLZsI/AAAAAAAAAzU/y3GIvXv6p0UfJb3UJ12ka2fmwhgfvuyAgCLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B28.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="210" src="https://4.bp.blogspot.com/-M7E44-JZS5E/WFfrCtkLZsI/AAAAAAAAAzU/y3GIvXv6p0UfJb3UJ12ka2fmwhgfvuyAgCLcB/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B28.png" width="400" /></a></div><br />I periodize my training during most of the winter in a 3-week cycle, with 2 weeks with a high total trainingload (high volume of low-intensity training and 3-5 sessions of high-intensity sessions) and 1 week week with lower total trainingload (lower volume of low-intensity training, but still 2-5 high-intensity sessions). The low-intensity training is mostly done as long running-sessions (1½-2½ hours) on different surface (road, paths and terrain), but also some shorter recovery running-sessions. The high-intensity training is mostly done as longer interval-sessions, with high, but not maximum effort, and some orienteering-sessions in competition speed (high or maximum intensity, depending on the duration of the session). Besides that, I do some strength-training, both heavy resistance-training for the legs and corestability-training, to be stronger, more efficient and not least prevent me from overuse-injuries from the high running-load I have.<br /><br />Last week is a good example of a week with a high total trainingload. During the winter the total trainingload will not be much higher than it was last week (which was also quite high). This week will also be a week with a high training-load, before an easier week between Christmas and New Years, where there will be no organized training. From the 2. January the EC-training will start up again, and so will a new period of high trainingload. &nbsp; <br /><br />The shape is not very good right now, but this is not important, because I don't have to be in good shape now. Of course it is hard mentally to be beaten by the others on most trainings, but I know that this is how it usually works for me. I just have to accept the fact that I'm in bad shape, but if I'm patient and keep focusing on my own training plans, the situation will be quite different when the Spring and Summer comes...Tue Lassennoreply@blogger.com1tag:blogger.com,1999:blog-8630718402320487166.post-16396078401544077762016-12-14T11:35:00.002+01:002016-12-14T11:35:23.335+01:00Week 29 - Sickness and constant adjustments in trainingplans<div class="separator" style="clear: both; text-align: left;">A classic example of a training week, that didn't go as planned, due to problems with sickness.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Sickness is often a difficult obstacle for your training, because it's not easy to find out when it's ok to start training again and when it's not. Especially when coughing, I always have problems finding the right balance, because in my experience you can keep coughing for weeks, without actually being sick. The coughing will more or less continue not affected if you train or not. However, Ane has been coughing for almost a month after Smålandskavlen, without training, so I have been nervous that this would take some time for me as well.</div><div class="separator" style="clear: both; text-align: center;">&nbsp;&nbsp;</div><div class="separator" style="clear: both; text-align: center;"><a href="https://3.bp.blogspot.com/-CtWn1XGSl6Y/WFEgRQrcHAI/AAAAAAAAAzE/vMV-bNzKoIgu8Z-ptoCX8CUMnpyBi8Y9gCLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B29.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="185" src="https://3.bp.blogspot.com/-CtWn1XGSl6Y/WFEgRQrcHAI/AAAAAAAAAzE/vMV-bNzKoIgu8Z-ptoCX8CUMnpyBi8Y9gCLcB/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B29.png" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="" style="clear: both; text-align: left;">This week I felt in my body that it was ok to start training easy again on Tuesday, but I found out on Wedensday that it was too early, and had to adjust the plans again. It was ok to have some short easy trainings though, to keep my legs functioning, and I could focus more on strengthtraining, which didn't affected my lungs. I have had problems sleeping during the week, which have disturbed my normal balance and making me tired. In the end of the week my coughing, sleeping and feeling was better and I was able to start training more normal again.&nbsp;</div><div class="" style="clear: both; text-align: left;">The week wasn't a disaster and the break from normal training wasn't too long. The week was supposed to be easier after a tough build-up in training in November, and maybe it was good to get a little more rest before the tough training-weeks to come.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="" style="clear: both; text-align: left;">The positive things was that I could focus more on my strengthtraining during the week, and that the soreness I had in my calves/akilles dissapeared. &nbsp; &nbsp; &nbsp;&nbsp;</div><div class="separator" style="clear: both; text-align: center;"><br /></div><br />Tue Lassennoreply@blogger.com0tag:blogger.com,1999:blog-8630718402320487166.post-8581034432633178332016-12-09T13:11:00.001+01:002016-12-09T13:13:47.681+01:00Week 30 - tough week of training<div class="separator" style="clear: both; text-align: left;"><b>Here comes the first weekly blog about my training towards WOC 2017. 30 weeks to go...</b></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">"As a new thing this year I will try to post my completed training every week from now on and as a countdown until WOC 2017. This is mostly inspired by the traininglog of Thierry Gueorgiou which I have enjoyed reading during the last year. I like the concept of sharing knowledge and if this can be interesting and maybe inspire other runners or coaches, it's great. On the other hand I also think that even though it will be a bit time-demanding project, it will also inspire me to think more about what I'm actually doing, because I have to tell everyone afterwards. Hopefully this will give me a stronger feeling of obligation towards my training than usual.</div>I will focus mostly on my physical training as this is my main interest, and because it's easier to analyze and sum up than technical and mental training. However, I will try to write about technical and mental training (and other important stuff in my life) when I think it is important.<br />I will try to be as honest as possible in my descriptions, also when things go badly (because they will occationally, wheter you like it or not). Fell free to ask questions or comment". &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; <br />&nbsp; <br /><div class="separator" style="clear: both; text-align: left;">But first at short training summary of my training in November, as functioned as a "build-up" in training again:</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Week 34 (31/10-6/11): 11:53 hours of training, 8:12 hours of running (82 km)</div><div class="separator" style="clear: both; text-align: left;">Week 33 (7/11-13/11): 13:38 hours of training, 10:39 hours of running (113 km)</div><div class="separator" style="clear: both; text-align: left;">Week 32 (14/11-20/11): 14:47 hours of training, 11:03 hours of running (120 km)</div><div class="separator" style="clear: both; text-align: left;">Week 31 (21/11-27/11): 15:17 hours of training, 12:47 hours of running (138 km)</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Total training in November: 61:20 hours of training, 49:20 hours of running (523 km)</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Then about last week (week 30):</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-T_o4-qfVGwQ/WEqTZ9YfMWI/AAAAAAAAAyk/mFlmisGKqFArI4SGA1YWiw5PIJ4SyE4XwCLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B30.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://1.bp.blogspot.com/-T_o4-qfVGwQ/WEqTZ9YfMWI/AAAAAAAAAyk/mFlmisGKqFArI4SGA1YWiw5PIJ4SyE4XwCLcB/s400/Tr%25C3%25A6ningsstatistik%2B2017-uge%2B30.png" width="400" /></a></div><br />It was supposed to be a tough week of training, before an easier week after the national team camp. My main focus during November and December is to build up training- and running volume to a high level, besides building up strength again. I'm putting back some longer runs in my basic training and lowering the speed a little compared to last year. I will try to maintain a significant amount of running on hard surface in my low intensity training (road or treadmill). This will hopefully make me strong enough to be able to keep a high volume in training in the new year, with slowly more focus on increasing the amount of high-intensity training.<br /><br />Unfortunately I started coughing on thursday morning. I seemed like wasn't too bad and I didn't feel sick beside the coughing, so I kept training. I often get problems with coughing after I get a cold, but my experience is that the coughing is not much affected by the training, and it doesn't really matter if I keep training training or just rest, as long as the training doesn't provoke the lungs too much. On sunday I didn't feel normal though, and was low on energy. I will try to take some extra rest in the beginning of the next week. &nbsp; Tue Lassennoreply@blogger.com0tag:blogger.com,1999:blog-8630718402320487166.post-73063620867573303422016-12-06T17:17:00.001+01:002016-12-06T17:17:29.451+01:002016 Summary... and (at least) one more year!2016 was a good year of training, with more running than ever. Even though I got two medals and became World Champion again in the Sprint-Relay, my individual performances during the year haven't been as good as hoped, though. It's always difficult to point out what went wrong and I think it is probably a mix of several things. For some reason I haven't been able to perform at my best in the most important competitions, EOC-sprint and WOC-sprint, something that have been one of my strengths for many years. The technical/mental coordination was a problem, especially in the beginning of the season, but my physical shape hasn't been good enough either. At least not good enough to achieve my goals, to be able to fight for medals. <br /><br /><b>Training summary 2016:</b><br /><br />The season started quite badly with a dislocated shoulder in the end of October, but I was quickly back in normal training. Despite another broken rib in February, which only cost me less than a week of reduced training this time, I haven't been seriously injured during the year, and not much sick either.<br /><br />2016 has also been the year I have ever been running most, both calculated in hours (520 hours) and distance (5415 km), but I have been doing less alternative training and strength-training than earlier.<br /><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://4.bp.blogspot.com/-3Yl3G1AZQvM/WC9l8OIacgI/AAAAAAAAAxo/wQLykO2O55o9YUO_1eRidywBNfNffcvNwCLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2016%2B-%2Btr%25C3%25A6ningsfordeling.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="209" src="https://4.bp.blogspot.com/-3Yl3G1AZQvM/WC9l8OIacgI/AAAAAAAAAxo/wQLykO2O55o9YUO_1eRidywBNfNffcvNwCLcB/s320/Tr%25C3%25A6ningsstatistik%2B2016%2B-%2Btr%25C3%25A6ningsfordeling.png" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div>I have had focus on more running on hard surface this year, and with less longer slow runs than usually and more running in moderate speed (3:45 - 4:15 min/km) and running exercises to be more efficient on hard surface. The amount of high intensity training, and especially the highest intensity (I5), has been less than the last 5 years, and more than half the amount of I5 as in 2014 when I was maybe in my best shape. It has not been an intented change, and I think this reduction has been due to more focus on the sprint, because the amount of high intensity sessions haven't been less, but the duration of the sessions has. <br />&nbsp;&nbsp;<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-fJ74HRY5Ek0/WC9l8MbQMeI/AAAAAAAAAxg/efMiuFciWXY-6AhMbCqPlEpZRqPciDuVACLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2016%2B-%2Btr%25C3%25A6ningsintensitet.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="206" src="https://1.bp.blogspot.com/-fJ74HRY5Ek0/WC9l8MbQMeI/AAAAAAAAAxg/efMiuFciWXY-6AhMbCqPlEpZRqPciDuVACLcB/s320/Tr%25C3%25A6ningsstatistik%2B2016%2B-%2Btr%25C3%25A6ningsintensitet.png" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">The reduced amount of orienteering in 2015 and 2016 can also be explained by more focus on shorter sprint-sessions, compared to earlier years.&nbsp;</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://4.bp.blogspot.com/-ENOxvVAxIX0/WC9l8K0LYhI/AAAAAAAAAxk/_RUgOvoibCgI_iEy4DZ3qNxZUbx4YJeeACLcB/s1600/Tr%25C3%25A6ningsstatistik%2B2016%2B-%2Bo-teknik.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="209" src="https://4.bp.blogspot.com/-ENOxvVAxIX0/WC9l8K0LYhI/AAAAAAAAAxk/_RUgOvoibCgI_iEy4DZ3qNxZUbx4YJeeACLcB/s320/Tr%25C3%25A6ningsstatistik%2B2016%2B-%2Bo-teknik.png" width="320" /></a></div><br /><br /><b>2017:</b><br /><b><br /></b>I have decided that I will (try to) continue at least one more year on the highest level. The last years I have used the fall to feel how my motivation for training and competing one more year has been, but I haven't really doubted that I wanted to continue. It was the same this fall. Even though I'm still motivated I think it is good to spend some time every year to consider other options. When you then decide to continue , I think the commitment will be even bigger, because it is an active choice and not just something you do because you have always done it. If it will be more years after 2017, I can't promise, but I must say that Sprint-WOC 2020 on home ground sounds like something you don't want to miss...<br /><br />In the same process I have also considered which distances I'm motivated to go for in 2017. Since I have performed top8 WOC-results in all distances and top5 World Cup-results in all distances, the choice is not so obvious. The last 2-3 years I have focused on the Sprint and Sprint-Relay, because I like the concept of the sprint-distance and also saw some improvement potential here. I must say that after the WOC-sprint this year, I was pretty sure that I didn't want to run WOC-sprint again, but this has changed &nbsp;to some extent during the last months and I have decided with the national coach that my first priority will be the WOC-Sprint and the WOC-Sprint Relay again in 2017. But we have also decided that I will prepare for the forest-disciplines as second priority, as this also motivates me to train even harder in my general basic training during the winter and spring, which consist of lots of forest-training. If I will run the WOC-Middle-distance, WOC-long-distance or WOC-relay (or not be good enough to qualify for the team) will be decided at test-races in Estonia in the middle of May and World Cup round in Finland in the end of May.<br /><br />As a new thing this year I will try to post my completed training every week from now on and as a countdown until WOC 2017. This is mostly inspired by the traininglog of Thierry Gueorgiou which I have enjoyed reading during the last year. I like the concept of sharing knowledge and if this can be interesting and maybe inspire other runners or coaches, it's great. On the other hand I also think that even though it will be a bit time-demanding project, it will also inspire me to think more about what I'm actually doing, because I have to tell everyone afterwards. Hopefully this will give me a stronger feeling of obligation towards my training than usual.<br />I will focus mostly on my physical training as this is my main interest, and because it's easier to analyze and sum up than technical and mental training. However, I will try to write about technical and mental training (and other important stuff in my life) when I think it is important.<br />I will try to be as honest as possible in my descriptions, also when things go badly (because they will occationally, wheter you like it or not). Fell free to ask questions or comment. &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; <br />&nbsp;&nbsp; &nbsp;<br /><br /><br /><table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 40px;"><tbody><tr height="19" style="height: 14.4pt;"> <td class="xl65" height="19" style="height: 14.4pt; width: 30pt;" width="40"><table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 40px;"><tbody><tr height="19" style="height: 14.4pt;"> <td class="xl65" height="19" style="height: 14.4pt; width: 30pt;" width="40"><table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 737px;"> <colgroup><col style="mso-width-alt: 1763; mso-width-source: userset; width: 37pt;" width="50"></col> <col style="mso-width-alt: 2133; mso-width-source: userset; width: 45pt;" width="60"></col> <col style="mso-width-alt: 2076; mso-width-source: userset; width: 44pt;" width="58"></col> <col span="6" style="mso-width-alt: 1422; mso-width-source: userset; width: 30pt;" width="40"></col> <col style="mso-width-alt: 2104; mso-width-source: userset; width: 44pt;" width="59"></col> <col style="mso-width-alt: 9585; mso-width-source: userset; width: 202pt;" width="270"></col> </colgroup><tbody><tr height="19" style="height: 14.4pt;"> <td class="xl100" colspan="11" height="19" style="border-right: 0.5pt solid black; height: 14.4pt; text-align: center; width: 552pt;" width="737"></td></tr><tr height="19" style="height: 14.4pt;"><td class="xl88" height="19" style="height: 14.4pt; text-align: center;"><br /></td><td class="xl89" style="text-align: center;"><br /></td><td class="xl90" style="text-align: center;"><br /></td><td class="xl91" style="text-align: center;"><br /></td><td class="xl92" style="text-align: center;"><br /></td><td class="xl92" style="text-align: center;"><br /></td><td class="xl92" style="text-align: center;"><br /></td><td class="xl92" style="text-align: center;"><br /></td><td class="xl93" style="text-align: center;"><br /></td><td class="xl92" style="text-align: center;"><br /></td><td class="xl94" style="text-align: center;"><span style="font-size: x-small;">&nbsp;</span></td> </tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table>Tue Lassennoreply@blogger.com1tag:blogger.com,1999:blog-8630718402320487166.post-78540946604770292122016-08-15T12:07:00.001+02:002016-08-15T12:14:00.846+02:00Last countdown<b>Now it's only 5 days until WOC 2016 will start with the sprint in Strömstad. It will be my 10th WOC in 10 &nbsp;years and I am very excited but also nervous to see if I will be able to perform my best.</b><br /><br />It has been a long period of hard training since Jukola. After EOC I had to realize that my sprint-routines somehow wasn't good enough. I planned a pretty intense 4-weeks period of a lot of sprint-training leading up to the national teams 3 weeks WOC-training camp in Sweden/Norway. Simply just to repeat, repeat and repeat my sprint-routines again and again. In 4 weeks I completed 20 sprint-courses on more or less WOC-relevant maps, with 15 of them in competition speed (the majority without markings). Many of the courses have been prepared by my teammates in Århus, which have been great and given me a lot of high-quality sessions. It has been tough work and also a challenge to keep focusing on the right things on all sessions, but I have increased my technical and tactical level during this period.<br /><br />One week Ane and I toured around the part of Denmark where I grew up (Fyn), and enjoyed some of the many good sprint-towns (Svendborg, Rudkøbing, Assens, Glamsbjerg, Odense). The clubs on Fyn have done a great job during the last years organizing Fynsk Sprint-Cup and maping most of the towns, which has given me excellent training opportunities.<br /><br />The last week before our training camp Ane I went to Norway, to visit a part of Norway we have never visited before (Sør-Vest Norge). We went to Kristiansand where I did 2 sprint-sessions. Different sprint-areas than Denmark, hilly and with forest parts, which gave different challenges when deciding routechoices. From Kristiansand we drove to Lysefjorden and went on a run to see Kjeragbolten. Unfortunately the weather was classic Norwegian summer(wet and windy), and we couldn't see much...<br />The we went to Stavanger, to have some "easy" days. I had contacted Stavanger OK before going, to find out if there was any sprint-maps there. I was surprised to find out that a lot of sprint-maps excisted around Stavanger, and I got a lot of help from the club getting the best and most relevant maps. Big thanks! I did 4 sprint-sessions in Stavanger, and we enjoyed the city a lot (the weather was also good). Norwegian Sprint-Champs will be organized in Stavanger in 2018, and I think the runners can look forward to some very good competitions there.<br />Then we went to Preikestolen and tried to run (walk) together with thousands of others, and then further north to Odda and Hardangerfjorden. We wanted to run the 10km and back to Trolltunga on the edge of Hardangervidda, but the weather was too bad. Instead we saw the Buer Glacier and the beautiful waterfalls in Husedalen, before going to Göteborg to join the others at the WOC-training camp.<br /><br />The training-camp consisted of 2 weeks in Göteborg and then 1 week in Strömstad. It was a long camp with ups and downs, but mostly ups and a lot of good trainings. I could see that my sprint-abilities was at a high level after my intense bout of sprint-sessions, and generally I did very well on the sprint-competition-trainings we had, winning most of them. I was hoping that I could have some fresh legs during the camp, but I was struggling physically on most sessions and didn't have a good feeling. Only very few sessions I felt strong, but I was still happy to see that I was still able to perform well technically. The camp consisted of 4-5 sessions/week of high-max intensity, some easy and moderate training, and some strength- and speed/jump training. Besides the sprint-trainings I also did some middle/relay-competition-trainings, and I was glad to see that I could perform very well without having focused much here this year. Especially the last tough middle-distance in Munkedal together with the Norwegian Team I did a good job. I was 3 minutes behind Olav on a 40min-course, but he was in his own league and I was not far behind Carl, Eskil and Magne in their home-terrain.<br /><br />All in all the 7 weeks of WOC-preparation have consisted of:<br /><br />98 hours training:<br />- 85 hours running (828 km)<br />&nbsp; &nbsp; -36 high-intensity sessions<br />- 12 hours strengthtraining<br />- 1 hour biking<br /><br />Coming back home and starting the 2 weeks of tapering I have been struggling to recover fully and get a good feeling. It has been difficult to find the right balance between high-intensity sessions and recovery to get the balance right. Still I have done some good physical tests this week. On tuesday I did 15:03 on a 5000m, which is close to the 15:01 I have done earlier (2012). I was hoping to go below the 15 minutes, but intervals the day before and still trying to recover from the training-camp meant that I didn't have the extra push on the last 1-2 km. I can't expect to run faster on this kind of race, when I only run a track race 0-1 times a year and when my training is not more focused on track-sessions. I'm not trained for track races, but highly trained for Sprint-O. I know that many of my competitors on the sprint are faster on a 5000m than me, and it will be interesting to see how the WOC-sprint will end...<br />On thursday I did a treadmill-test to see how my physiological data looks like now. Even though I could still feel the training-camp and 5000m in my legs, I did a good test. My heart rate and blood lactate levels were lower on all speeds than last year and I could run 30sec longer on the last speed, compared with last year before WOC.<br /><br />Overall I feel well prepared for WOC again this year, and I think that I am even stronger on all levels this year. I will run the individual sprint on saturday, the sprint-relay on sunday and the relay in the end of the WOC-week. In the sprint-relay we are reigning champions, but this year Emma is not running. Still, everyone in our team are in good shape and well prepared, and especially Maja is maybe even stronger than last year. Our goal is a medal, but we can win the gold again if everything goes our way. In the individual sprint I hope that I can be able to fight for medals again...<br /><br />The last couple of days I have taken it quite easy to recover after the tests last week. Later today I will do a full speed sprint-session and then some short intervals tomorrow before we will travel to Sweden on Wedensday.<br /><br />Let the games begin!<br /><br /><br /><br /><br /><br />&nbsp;&nbsp; <br /><br /><br />Tue Lassennoreply@blogger.com1tag:blogger.com,1999:blog-8630718402320487166.post-42800975413791478012016-06-16T20:34:00.001+02:002016-06-16T21:34:45.688+02:00Life goes on...<div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-US"><b>When I wrote my last blog about my “Rollercoaster-EOC”, I was writing about my own performances in the sprint-races and didn’t know that the rollercoaster would take a VERY deep fall in the end of EOC.</b><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US"><br /></span></div><div class="MsoNormal"><span lang="EN-US">A hidden camera was discovered in one of the athletes’ rooms and we got the information, that it was put there by one of our team-leaders and that he had been sent home, after the middle distance final. It was some of the most surreal hours in my life driving back to the hotel, in the evening with the team, during the more or less sleepless night with my thoughts and before and during the relay the day after. Luckily we had our sportspsychologist with us, and he guided all of the team through some sessions with a lot of questions, thoughts and emotions. We were encouraged to be as open and honest about our feelings and thought as possible, and even though it was tough and emotional to express and especially to listens to the others’ feelings, I’m happy that we did it. We have really stood together all the way and helped each other, both coaches and runners, which have made the process of moving on a lot easier.<o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US"><br /></span></div><div class="MsoNormal"><span lang="EN-US">We also decided to give the relay a try even though no one had slept much and orienteering seemed so indifferent the next morning. I wanted to give up many times in the quarantine before the race, and my warm-up consisted of 3 minutes jogging... But actually it was really nice to get the map and just do one of the things I love the most, finding my way in the forest. It was not before I made a big mistake in the middle of my race, I realized that I had not been thinking on the terrible incident for 15-20 minutes. The last part of the race was not that funny, because I started to feel sorry for myself, but it was nice to see that orienteering and training could be an important part of the way back to a “normal” state of mind. The fact that the Danish Teams completed the relay under the worst thinkable conditions also underlines that it takes a lot to break the spirit of the Danish Team. I’m proud of the way all of us handled this incident the last days in Czech Republic and I hope that this still ongoing process somehow will make the team stronger in the future.<o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-US"><br /></span></div><br /><div class="MsoNormal"><span lang="EN-US">It has been some tough weeks back in Denmark with a lot of conversations and phonecalls with family and friends, and meetings with other involved who weren’t at EOC. I have tried to be a part of as much as possible of it, even though it has been tough to see peoples reactions when they get the facts. I have also tried to keep on training and living my life as “normal” even though some trainings have been terrible... However, it has generally been better and better during the last weeks, and I have also been finding some motivation to focus on WOC. Life goes on, and so does mine. My feeling is that most of the others are slowly moving on as well. In Pan Århus we have been discussing wheter or not it would be a good idea to go to Jukola, and there have been no pressure from either coaches or teammates. In the end most of the men and some of the women in Pan Århus decided to go. We will travel to Finland tonight and I’m looking forward to some nice orienteering in great surroundings. Even though we have a strong mens team, our focus with Jukola is not on performing, but more about finding the joy and motivation for orienteering again. However, our focus might change slightly when the sun sets on Saturday and thousands of runners turn on their headlight on the starting line. Let's see… &nbsp;&nbsp;<o:p></o:p></span></div>Tue Lassennoreply@blogger.com2tag:blogger.com,1999:blog-8630718402320487166.post-55645694057699395282016-05-25T17:13:00.003+02:002016-05-25T17:13:44.465+02:00Rollercoaster-EOCIt has been up's and down's in the first part of EOC in Czech Republic for me. Two huge mistakes (one in the sprint-relay and one in the sprint-qualification) have more or less ruined the sprint-races. Still I won a silver medal in the sprint-realy due to impressive performances from my teammates (and due to mistakes from the other teams...).<br /><br /><b>Sprint-relay</b><br /><br />I was sent out on the 2.leg in 3rd position, 30sec behind after a great performance from Cecilie, who has managed to be a very good replacement for Emma. I executed the tricky leg to first control very well and was suddenly in contact with leading Switzerland and Russia again. I was feeling good and stayed in contact with the lead for almost all the race. But in the museum-park in the end of the course I didn't see control 21 on the map and was navigating from 20-22, choosing the left routechoice. That meant I was running 5m beside control 21 and seeing the teams in front of me punching it and turning around for the right routechoice to 22. I thought to myself that it was a bit weird, and when I came to the road I doublechecked my map and realized that I had forgotten control 21. I almost couldn't believe what I have done and it felt like someone had put a knife in my stomach, and all power just disappeared. The mistake "only" costed 38 sec, but in the finish I was almost one minute behind the leaders, and most likely out of the battle for medals. Søren and Maja did really good preformances though, and when the leading teams missed in the beginning of last leg, suddenly we were back in the game for gold. In the end Maja made exactly the same mistake as me and was about to skip the same control, but somehow realized the mistake (like me) and turned back. The gold went to Russia, but we have to very satisfied with the silver-medal which was more than we expected before the relay. And with the 2 mistakes we did, maybe it was fair that we didn't win.<br /><br /><b>Sprint-qualification</b><br /><br />I had a good start, leading my qualification heat more than halfway through the course. I didn't see a passage under the bridge at the museum, loosing 5 and 12 seconds to best time on two controls, and took a bad routechoice to control 16, but still good enough to make the final safely. But to the third last control (the easiest leg) I lost the concentration in a few seconds and ran to the wrong building, loosing 35 seconds before I realized my mistake and went back. Again I had to run the last couple of controls with the worst feeling, knowing that this might not be good enough for the final. And it wasn't...<br /><br /><b>Sprint-final</b><br /><br />I was totally devastated because I had really been looking forward to this sprint-final, which would suited me well. I decided to run the b-final anyway, and I did a decent performance with one 10sec mistake and 2-3 bad routechoices, but good enough to win with 33sec.<br /><br /><b>Relay (and Middle?)</b><br /><br />Originally I was only supposed to run the sprints and the relay at EOC, but after the sprint-failure, the coaches agreed to let me run the middle-distance as well. It means that I will be at the starting-line for the middle qualification tomorrow. I have been having some problems with my stomach since the sprint though, but it looks like it will be good enough to run tomorrow. The legs are feeling good and I'm motivated to show what I'm made of. After the qualification we will decide if it's realistic to make a good result in the final, or if I should save the energy for the relay. &nbsp; &nbsp; &nbsp; Tue Lassennoreply@blogger.com0tag:blogger.com,1999:blog-8630718402320487166.post-889341722823036012016-05-12T23:11:00.000+02:002016-05-12T23:11:16.290+02:00Different challengesThe training has been working well most of the year. Very well, actually. Only a few short breaks from training since November. 4-5 days of little training due to sickness in January and 2-3 days of alternative training in February and March due to a painful rib and a twisted ankle. That's what to expect when you train hard.<br /><br />My physical shape has improved during the spring according to the plan, and the last couple of weeks I have felt strong when running, both on the sprint and in the forest. But the first important sprint-competitions of the season (Danish Champs in Sprint and World Cup in Poland) haven't been giving good results for me. Way too many wrong routechoices and bad execution of the legs. It's been difficult for me to find the right balance in running fast and orienteering well. Simply too much focus on running fast. I can see on the splits from these competitions, that my speed is very good since I'm often amongst the fastest on the legs I execute well. But 45sec mistakes is not good enough to be where I want to be on the resultlist, as it has been so far this year.<br /><br />On the Sprintrelay in Wroclaw I managed to change my focus more to the navigation-part, and did a decent performance in full control together with the rest of the front-group on the 2.leg. We finished in 3rd place, which was a good result for us with a new line-up.<br /><br />And it seems like that I have now re-found my previous level on sprint. Even though I haven't competed since the World Cup, I have done well on the sprint-trainings in our EOC-camp in Czech Republic last week, beating the other Danes on most tranings, and generally doing good sprint-orientering. The training camp was a really tough one, with a lot of high-intensity training, as it was the last week with a big trainingload before 2 weeks of tapering before EOC. Actually I did 9 high-intensity trainings (competition-speed or higher) in the 8 days (including the 3 WC-races), besides some easy o-training. Maybe one of my toughest weeks of training ever.<br /><br />When I look at my completed training the last 6 months and know how my shape normally develops in April and May it looks very promising towards EOC in only one week and WOC in August. I didn't get the best test in the World Cup, but luckily it's easier to adjust the technical shape than the physical shape in a short-term perspective.<br /><br />And tomorrow I will travel to Falun and hopefully get some more self-confidence before EOC in 10mila. The date of 10mila is a actually a disaster this year because it is so close to EOC, and I guess that several of the best won't go because of that. But it is not often I have run 10mila in very good shape and well recovered as it is the case this year.<br />Because of EOC I have, however, taken some precautions this year, which is also why I will run an early leg (3rd), because I find it difficult to sleep before the race, but not after... The trip to Sweden will also be quite short this time. Travelling tomorrow, a short night training, a short easy training in Saturday, and then 10mila, before going back and sleep, and home on Sunday.<br />Our team (Pan Århus) is maybe not as strong as last year, because of some injuries and drop-outs, but we will begin the relay quite hard including Søren Bobach on "långa natten". Hopefully we can influence and dominate the relay from the beginning and far in the relay. &nbsp; <br /><br />Tue Lassennoreply@blogger.com1tag:blogger.com,1999:blog-8630718402320487166.post-41805458518397565242016-03-20T18:59:00.001+01:002016-03-20T18:59:44.702+01:00Danish Spring 2016 - (2nd - DNF - DNS)<b>This weekend we had the first important competitions in Denmark - Danish Spring. Sprint on friday, middle-distance yesterday and long-distance today.&nbsp;</b><br /><br />The training has been working well the last weeks since we came back from Portugal. I did some competitions with Pan Århus in South Sweden two weeks ago, and got two 3rd places from the night mass start and the shortdistance, with quite tired legs. 10 days ago I also finished my masterstudies totally with the presentation and exam of my master-thesis. I got good feedback on the project and got the highest grade, which was a nice end of many years of studies. If you want to read my project, you can email me and I will send a copy to you.<br /><br />This week has been a bit easier on the trainingload, to be ready for Danish Spring, and the 2 week training camp in Slovenia with the Danish National Team.<br />On friday it was a fast sprint in Helsingør. The race went ok, it's was not difficult, but still you had to be very concentrated all the way as the margins were very small. I did 2 bad routechoices though, losing 10 seconds in total, and ended up in 2nd spot, 5 seconds behind Søren Bobach.<br />Yesterday we ran a middle-distance in Gribskov, which was affected by a lot of fallen/cut trees and that the marshes had turned into lakes... I made a big mistake (1min+) on the first control, running just beside it, thinking that it wasn't my control. After that it went better technically and the speed was very good. But at the 11th control I twisted my left ankle. It was taped though, but since I had been out swimming 1-2 times, the tape wasn't strong enough. Still it wasn't that bad, but I wasn't able to keep racing and had to turn back.<br />Today I jumped on the bike instead of doing the long-distance, not to risk anything with the ankle or other injuries. I could probably have been running, but since I'm sitting in the airport, waiting to go to Slovenia for 2 weeks, it was wiser to save some energy for the camp.<br />It will be a camp consisting of a lot of high-intensity orienteering (mostly sprint for me), to get ready for the important competitions coming up in 1-2 months.<br /><br /><br />&nbsp;&nbsp; Tue Lassennoreply@blogger.com4